In a 2023 article published in the Greenville Daily Reflector, Kathy Colaza, R.D., associate professor and dietitian at East Carolina University’s Brody School of Medicine, said:There is evidence that walking helps lower high blood pressure. Taking a short post-meal walk also has the benefits of walking in general, including reducing anxiety and improving sleep. ”

To understand this theory further, we spoke to Dr. Jagadish J. Hiremath, Medical Director and Chairman, Asra Hospital, Bangalore, about the potential risks, considerations, and alternatives to a post-meal walk. I heard.

Potential risks of walking after meals for heart patients

generally light moderate physical activityDr. Hiremas details that walking after meals is beneficial for heart health.

However, people with a history of heart disease should be careful about the intensity of their exercise. Doing high-intensity exercise right after eating can put a strain on your heart, as your digestive system also requires a large blood supply during this time.

Risk is primarily related to timing and intensity. Exercising very strenuously soon after eating can increase the risk of discomfort, indigestion, and even angina for people with underlying heart conditions.

Things to keep in mind when taking a walk after meals

Dr. Hiremas recommends the following precautions to take if you want to enjoy a post-meal walk and avoid health risks.

timing

Wait at least 30 minutes to an hour after eating before starting a walk. digestive process Reduces potential strain on the heart.

duration and intensity

A gentle walk may be more appropriate than a brisk walk, especially after meals. The duration should be moderate, especially if the individual’s fitness level is not high, and usually he should not exceed 30 minutes.

pre-meal walk

Some people may find a walk before meals more comfortable and beneficial. Performing physical activity before a meal can help control blood sugar and may also reduce the strain on your heart because your body isn’t digesting food at the same time.

Performing very strenuous activity soon after eating can increase the risk of discomfort (Source: Freepik)

Effects of physical activity after meals

Dr. Hiremas says that if done correctly, walking after meals has several health benefits for people with underlying health conditions. impose an undue burden to the body. These include:

digestion

A light walk after a meal can stimulate your stomach and intestines to improve digestion and reduce symptoms such as bloating and gas. However, doing strenuous exercise right after eating can interfere with digestion.

Blood glucose level

Walking before and after meals is beneficial. Regulation of blood sugar levels. Walking after meals is especially effective in lowering blood sugar levels after meals.

Heart rate

For people with heart disease, it’s important to maintain a moderate intensity to avoid increasing your heart rate too much. A walk before dinner might allow you to be a little more flexible in intensity without worrying about digestion right away.

Alternative after-meal activities for heart patients

Exploring alternative after-meal activities for individuals managing heart disease can help promote both physical health and mental well-being. Here are some options approved by Dr. Hiremath.

• Stretching and gentle yoga: light stretching and yoga It’s a relaxing way to relax after a meal, and it benefits both your mental and physical health without putting a strain on your heart.
• Breathing exercises and meditation: These habits can help reduce stress and improve cardiovascular health by lowering blood pressure and heart rate.
• Leisure activities: Activities such as reading, listening to music, and other relaxing hobbies can also indirectly benefit heart health by reducing stress levels.